Week 4 – Day 22 of 84

Today begins week 4.  I’ve recalculated my BMR and daily caloric expenditure and my new goal at a 40% deficit is 1150 calories per day.  40% deficit is quite a bit… but we are NOT doing typical workouts this week.  No weights, no cardio.  Instead we did about 30 minutes of static stretching and foam rolling.  Some of you wondered what you do with a foam roller.  Foam rollers can be used in fitness for a few things, but we will be using them to do self massage and stretching.  Here is an example for the calf …

Today is a fasting day, my first meal was supper.  I had a lean turkey burger with cheese wrapped in romaine leafs, with mushrooms sautéed in olive oil, and some black beans with a little salsa. (336 calories, 41% protein, 31% carbs, 28% fat)

We’ll be doing the stretches and foam roller all this week along with a reduced caloric goal and very low carbs.  That will be the death of me!! Look at what my supper was – no bread, no fruit, no sugars… but it totaled 31% carbs.  I’m not a big believer in very low carb diets, so I don’t recommend this for long term.

Week 3 – Day 21 of 84

End of week 3. 

Today was FREE day.  No exercise.  We (of course) ate at our Sunday Mexican restaurant, and I ate some leftover Lasagna for supper.  The treat for today was Pumpkin Bread!! Yum.

I’m a little frustrated, because the scale showed I broke even this week.  I have been VERY disciplined in my eating and my workouts have been great.  So, this is where you have to stick with the program and keep plugging along.  I KNOW that what I’m eating is good for me and I have to just keep my head in the game.

This week we will be changing to a “rest and recovery” week.  No weights or cardio, just stretching and using the new foam roller I got.  Our calories will be at a 40% deficit for the week only (as we will not be working out per se).  So, that means 1150 calories a day.  We’ll also be very low carb and higher protein during this week only.  It should be interesting.  Those carbs add up FAST.

On to Week 4 (of 12).

Week 3 – Day 20 of 84

Almost done with week three.  Today was interesting to say the least.  I spent the night at Kale’s.  He cooked supper for me last night – which was a sweet moment for a momma!  Today, we went to the Macaroni Grill for lunch.  Seriously, I printed off a nutrition fact sheet from there before going and checked out the menu.  I wanted to enjoy the meal, but take it easy on calories, so I got the Chicken Cannelloni.  It was nearly 600 calories (and 30g of FAT!!) and the bread and olive oil added on another 300 calories – and I took it easy on the bread!

So today looks like this:

Today’s Eats:

Goal = 1255 calories

Actual = 1280 (+25)

Ratio = 21% protein/46% carbs/33% fat

No workout today

Tomorrow I’ll weigh in.

Week 3 – Day 19 of 84

Finished the day short on calories, again.  I didn’t eat from lunch time until about 6 PM, because I was on the road and running errands.  My protein was WAY too low, too.

Today’s Eats:

Goal = 1255 calories

Actual = 1016 (-239)

Ratio = 23% protein/53% carbs/24% fat

Today’s workout: A1

I won’t weigh in until Sunday morning, since I am at Kale’s.

Week 3 – Day 18 of 84

I’m feeling a little discouraged today.  The scale is not doing much in the way of movement these days… and I’ve eaten at 35% deficit, meaning I should be seeing 1 1/2 pounds a week or so come off.  This is where most people give up. But, I’ll keep plugging along.  It’s a marathon, not a sprint.

Today’s Eats:

Goal = 1255 calories

Actual = 1210 (-45)

Ratio = 36% protein/46% carbs/18% fat

Today’s workout: Cardio

It was beautiful weather to walk outside today.

Week 3 – Day 17 of 84

Today, I went too low on calories.  I’m more bummed about this than going over by 60 yesterday.  I had my plan laid out within 1 calorie, but I got off on my meal times.  I’m taking a medicine right now that I have to take 2 hours after a meal or 1 hour before eating… that makes my evening meal a bit tricky.  The worst thing you can do is eat TOO FEW calories!

Today’s Eats:

Goal = 1255 calories

Actual = 1144 (-111)

Ratio = 41% protein/38% carbs/20% fat

Today’s workout: A2 workout

* * * * * * *

Cindy from Texas, if you’re reading this, I left you a comment on my post from yesterday.  Feel free to email me and we’ll discuss it more.

Week 3 – Day 16 of 84

Oops – I went over my calories today.  That’s what happens when you don’t plan out your day’s food in advance.  I ate healthy, just a bit over my calorie goal.

Today’s Eats:

Goal = 1255 calories

Actual = 1315 (+60)

Ratio = 39% protein/42% carbs/18% fat

Today’s workout: Cardio

It was VERY cold again to walk outside today, but we did it.

Week 3 – Day 15 of 84

Today was a “fast” day – so I didn’t eat anything until 7 PM when I ate some tuna casserole for supper.

Jodi and I did the A1 workout again today (where she tried to convince me against planks!).

I’m back to 1255 calories again tomorrow.

Week 2 – Day 14 of 84

End of week 2.

Today was FREE day. No exercise. We (of course) ate at our Sunday Mexican restaurant, and I ate some dark-chocolate covered almonds (Mmmm!) and a large bowl of fresh popped popcorn tonight.

On to Week 3 (of 12).

Week 2 – Day 13 of 84

Today was weigh-in day.  The scale was up last Sunday morning… which did NOT make me happy, but I’ll chock up to being CD30 on the female calendar. (sorry guys)  I have been fighting that throughout the week even though you can tell from my posts that I am staying well within my 35% caloric deficit.  I finished the week with a 1/2 pound loss. I’ll take that. I have Week 2 done and I feel really good about staying on task with no cheating and got all my workouts in.  Yay for me!

I struggled getting in all my calories today.  Eating at home is more difficult for me than eating at work.

Today’s Eats:

Goal = 1255 calories

Actual = 1233 (-22)

Ratio = 34% protein/42% carbs/34% fat (I ate some raw almonds, thus the higher fat percentage.  I’m a little low on protein.)

Today’s workout: Cardio

I did a Biggest Loser Boot Camp DVD for the first time.  I’m not one to do many DVDs, but it was fun, and challenged me on a couple of moves… but very do-able.

Week 2 – Day 12 of 84

I am posting this late. But this is my update for Friday (Day 12).

Today’s Eats:

Goal = 1255 calories

Actual = 1262 (+7)

Ratio = 40% protein/44% carbs/16% fat

Today’s workout: A2 and BFL style HIIT on the treadmill

The cardio actually felt really good to me.  I don’t love cardio. I love lifting. We haven’t done intervals BFL style for some time, so I think it just made it more fun.

I have two weeks (of 12) just about over with.  It’s flying by… no time to get lazy or cheat.

Week 2 – Day 11 of 84

I had a busy, busy day.  I didn’t get my cardio in until after 5:30 and went to the grocery store after that and finally got home about 8 PM.  I was a little behind on my eating, but I fit it in to stay on track.

Today’s Eats:

Goal = 1255 calories

Actual = 1257 (+2)

Ratio = 39% protein/40% carbs/20% fat

Today’s workout: Cardio

It was FREEZING cold today (below 20 degrees), so I didn’t let Jodi talk me into doing our cardio outside (I think she would’ve done it!!).  We went to the gym instead and walked on the treadmill at 70% MHR for a total of 50 minutes.

I got “The Body Fat Solution” book (by Tom Venuto) today and started reading it tonight.  It looks to be very interesting.  Tom is known in the bodybuilding world for helping elite athletes achieve VERY low body fat levels for peak performance or competition. He is good at what he does.  This book is his attempt at taking his expertise to the average American, real people, who want to build lean muscle and lose body fat as well as maintain their perfect weight.  I’m excited to read it.

Week 2 – Day 10 of 84

Ten days in and I’m going strong.  My calories were good again today.

Today’s Eats:

Goal = 1255 calories

Actual = 1260 (+5)

Ratio = 40% protein/43% carbs/17% fat

Today’s workout: A1

The workouts, I LOVE.  The eating for me is the hardest part.  I have found that if I am going to succeed at an eating plan, I HAVE TO PLAN.  I did “Body for Life” for one solid year by the book. One full year.  I did it by planning. (I did BFL for much longer, but can’t say that I never cheated.)

Here are a few tips to achieving success in your eating plan:

1.  Write out a plan for what you will eat the next day.  Even better – write out a list for a week.  I am not organized enough to make a plan for a week, so every night before I go to bed I list out what I will eat the next day and make sure it falls within my caloric and macronutrient goals.  If I don’t do this, there’s a very good chance my goals will not be reached for the day.  Hint:  You can make a list for two weeks and rotate those lists.  I eat a lot of the same breakfasts, midmeals, and lunches… the meal I vary the most is supper.

2.  Keep a journal of EVERYTHING you put in your mouth.  You will be glad you did.  I go back to my old journals a lot.  When I was at my lowest weight and body fat percent, I was eating between 1800-2000 calories a day (usually around 1900).  I have written down exactly what I was eating when I was still losing, even at a very low body weight, and eating a lot, even during the holidays!

3.  Drink a lot of water.  Aim for half your body weight in ounces.  Even better is your body weight in ounces, but most people can’t do that.

4.  Check yourself before you eat.  If you “think” you’re hungry between eating times… try drinking a glass of water.  You may just need hydration.  If, after a meal that is portioned well and balanced in nutrients, you still think you’re hungry… tell yourself to wait 20 minutes.  Then (after 20 minutes) if you’re still hungry, go ahead and eat something (healthy).  Usually, you’ll be satisfied after your food has had that time to settle and you won’t need to eat that extra something.

Here’s an example of how I eat.  This is today’s menu (1260 calories):

B – EFL Golden Pancakes (I LOVE these.  Most people think pancakes are not very good for you, but the ingredients in these babies are … Old fashioned oats, Cottage Cheese (you’d never guess that), egg whites or egg beaters, cinnamon, vanilla extract, and Splenda.) with sugar free syrup, and a low sodium V8.

MM – Apple and two 2% string cheese

L – Chicken breast, brown rice, broccoli

S – Grilled turkey, cheese and tomato sandwich (on sugar free whole wheat bread) with salad and milk with protein powder

Evening snack – WW Fudge bar

Week 2 – Day 9 of 84

I was right on target again today with my calories, but I was a little low on vegetables, so I need to be more mindful of that.

Today’s Eats:

Goal = 1255 calories

Actual = 1258 (+3)

Ratio = 37% protein/49% carbs/15% fat

Today’s workout: Cardio

It was 30 degrees today, which spells COLD.  I am a fair-weather-walker … I’d rather be on the treadmill in a controlled environment any day as to be out in that cold … so it was a BIG deal for me to walk for an hour outside today.  We beat our previous times by a couple of minutes.  We must’ve been in a hurry to get it over with.  When I got inside, my thighs were like blocks of ICE!! (I may have to do like Jodi and invest in some long-handles.)

I’m so excited because I got this book on order and it’ll be here Thursday (because Amazon is AMAZING!).

Week 2 – Day 8 of 84

Today was a “fast” day.  I didn’t eat anything until 7 PM this evening.  (You need to read “Eat, Stop, Eat” by Brad Pilon if you’re interested in intermittent fasting.)  I drank water all day, but not near the desired amount… only about 40 oz.

I ate a grilled ham, turkey, cheese and tomato sandwich on sugar free whole wheat bread, a serving of organic corn chips (I know, I know) with 15 almonds.  Yep, I should’ve left the chips off.  But, I did stick to one serving.

Tomorrow, I’m back to eating toward my 1255 calorie target.

Jodi and I did the A2 workout again today.  Those side planks are hard for me, but overall the workout was great.

Day 7 of 84

End of week 1.

Today was FREE day.  No exercise.  Breakfast was a banana.  Lunch was at our favorite Mexican restaurant. And tonight I had popcorn and lemonade.

Day 6 of 84

Today was weigh and measure day.  I’m happy to report a two pound drop! Yes!

No change in measurements to note.

Today’s Eats:

Goal = 1255 calories (40p/35c/25f)

Actual = 1268 (+13)

Ratio = 39% protein/42% carbs/20% fat

Today’s workout: Cardio

I went to the gym and did 50 minutes on the treadmill (steady state)

Here was today’s breakfast. Turkey, Egg & Cheese Sandwich with broccoli and cauliflower. And it was GOOD!

Day 5 of 84

Friday!! End of a busy week. 

I’ll be weighing in and doing measurements on Saturdays.  I’m excited to see this week’s results after staying on track with my eats all week.  The worst thing I ate all week was on Monday when I ate a Weight Watchers Fudge Bar (1 WW point).  Have y’all ever had one of those?? They are just like frozen chocolate pudding!!! Mm!

Today’s Eats:

Goal = 1255 calories (40p/35c/25f)

Actual = 1269 (+14)

Ratio = 40% protein/35% carbs/24% fat

Today’s workout: A1

Straight sets (3x10) of the following:

Wide stance deadlifts (25# DBs)

Swiss Ball Bridge

Swiss Ball Flyes (15# DBs)

Neutral Grip Shoulder press (15# DBs)

Prone Superman (2-3 second holds)

Wood chops (Low to High) (10# DB) – As I type this, I realize we left these out!!!!!

Plank (1 minute each)

70% 1RM, 90 sec rest between movements

Then we did 20 minutes of intervals on the treadmill.

Minutes 1-5 – warm up

Minutes 5-15 (30s at high speed, 1.5 min at 3.5mph)

Minutes 15.5 – 20 – cool down

Here’s today’s breakfast (my favorite meal today):

294 calories - 2 hard boiled eggs, 2 strips of turkey bacon, a slice of sugar free whole wheat toast with sugar free strawberry preserves, and some broccoli.

Do you know how to figure out how many calories you should be eating in a day to maintain your weight? Or to lose weight?  If you’re interested, I’ll post on it soon.

Day 4 of 84

Stayed on track again today.

Today’s Eats:

Goal = 1255 calories (40p/35c/25f)

Actual = 1256

Ratio = 39% protein/36% carbs/24% fat

Today’s Workout:

Jodi came to the church after work today and we walked for an hour.

Breakfast was great today.

Grilled Ham,Egg & Cheese Sandwich

2 slices Mrs. Baird’s Sugar Free Whole Wheat Bread

1 egg (whole)

1 egg (white)

1 or 2 slices low fat ham

1 slice tomato

1 slice 2% American cheese

Cook eggs (like an omelet).  After eggs are done, fold to size of bread. (You may need a shot of Pam spray here).  Place slice of bread in pan and place eggs on top.  Heat ham briefly along side of bread, then place on top of eggs.  Let bread brown.  Add cheese.  Place second slice of bread on pan and flip sandwich on top of it.  Let brown.  Remove from heat and add tomato slice.

Yummy!!

Day 3 of 84

My Monday workout has me pretty stiff and sore – it feels good!! I’ve missed you DOMS!!

Eats for today:

Goal = 1255 calories with macronutrient ratio of 40p/35c/25f.

Actual = 1245 calories (-10)
Ratio = 39% protein/34% carbs/24% fat.

Right on track.  Drank more water today, but not near a gallon.

Today’s Workout: (A2)

Straight sets (3x10) of the following:

Step ups

DB Face pulls

Bent over rows

Standing bicep curls

Trunk Extensions on Swiss Ball

Side planks

70% 1RM, 90 sec rest between movements

My favorite meal yesterday was Stonyfield organic plain low fat yogurt with some strawberries and walnuts (and 1 packet of Splenda).  I’m not big on Splenda, but use it on occasion.

Day 2 of 84

I’m in the zone!

Eats for today:

Goal = 1250 calories, 40p/35c/25f macronutrient ratio

Actual = 1252 calories

Ratio = 39% protein, 35% carbs, 25% fat

I couldn’t GET any closer than that!  I need to work on getting my water intake up again.  I used to drink about a gallon of water a day.  I’ve fallen way low on water.  I have trouble remembering to drink when I’m busy at my desk.  I’ll work on that tomorrow.

Today’s Workout:

Jodi came by the church after work today and we walked a KILLER hill twice.  We walked about 4.2 miles in total.

Back on the weights tomorrow.

My favorite meal of the day yesterday?  Lean ground turkey burger with a slice of low fat cheese and a slice of tomato wrapped in a couple of romaine leafs.  YUM!

12 Week Challenge – Start Date 1/5/09

I’m starting this fitness blog to chart my workouts/diet/progress.  If you’re reading this, you’re probably interested in fitness and getting healthy.  Feel free to comment on my notes, ask questions, or if you’re joining our 12 week challenge, let me know how you’re doing.

Today, Jodi and I are regrouping and starting again on new fitness goals.  We’re beginning a 12-week challenge toward losing a few pounds.  My short term goal would be to lose 10 pounds in the mini-challenge.  We’re both in pretty good shape physically, so our (or at least MY) goals for this challenge relate to my weight, or more precisely, my pant (and gut) size.

Some long term goals for me include:

Unassisted pull ups (I’d love to do 10); 30 military (men’s style) pushups (I can do 20 consecutive currently); bench press two 50 pound dumbbells (I can do 40s now).

Today’s workout: A1 (rotating with A2)

Straight sets (3x10) of the following:

Wide stance deadlifts (25# DBs)

Swiss Ball Bridge

Swiss Ball Flyes (15# DBs)

Neutral Grip Shoulder press (15# DBs)

Prone Superman (2-3 second holds)

Wood chops (Low to High) (10# DB)

Plank (1 minute each) – This would be Jodi’s absolute FAVORITE exercise (not).

70% 1RM, 90 sec rest between movements

Food goals for the week:

1250 calories/day with a 40p/35c/25f macronutrient ratio

Today:

1203 calories at 23% protein/40% carbs/36% fat

(I’ve got to do better than that!)

Tomorrow = cardio

I hope you’ll consider doing this fitness challenge with us!!